Foods to focus on:
- Vegetables – Include a large variety of fresh, organic vegetables especially dark green leafy vegetables. Increase your intake of home-prepared salads (make sure they have been carefully washed), vegetable juices and raw and cooked vegetables.
- Fruit – eat 2-3 pieces daily.
- Water – drink at least 9-12 filtered glasses of water a day. Preventing dehydration during pregnancy helps relieve oedema, UTI, dizziness, nausea, acidity, heartburn and indigestion.
- Fats – monounsaturated and saturated fats ar essential for healthy growth, especially during pregnancy. Use cold press extra virgin oils flaxseed, olive, avocado, coconut.
Protein rich foods at least 3 times daily
- Animal Protein contains all the amino acids and is high in Iron. Eat red meats in moderation and include organic, grass fed meats.
- Plant source proteins are incomplete proteins but by combining two of the following you will create a complete protein source: whole grains (brown rice, quinoa, buckwheat) and seeds
- Legumes (beans, tempeh, tofu)
- Fish – Omega 3's is important for foetal neurological development, hormone production, and protection against allergies. Avoid large fish e.g tuna, swordfish. Eat less polluted, deep sea, cold water fish such as: salmon, sardines, mackerel
- Cooked eggs (free range / organic) a great source of protein
Foods to avoidDuring pregnancy it is important to avoid some foods due to their high risk of bacterial or parasitic infection or poor nutritional value.
- Raw milk, soft ripened cheeses (blue camembert)
- Smoked fish
- Large fish - tuna swordfish
- Deli meats, pates, liver, sausages
- Caffeine - cola, coffee, tea, chocolate
- Salt - avoid foods high in salt, use Celtic or rock sea salt to taste
- ANY alcohol, recreational drugs and cigarette smoke
- Sugar, artificial sweeteners, fruit juices, cakes, biscuits, soft drinks
- Fast foods / Junk foods
- Allergenic foods
- Fried foods, margarine
Common nutritional deficiencies during pregnancy include:
- Vitamin D
- Omega 3
- Folic Acid